Name: Playbook - Jenny Campion - UPPER BODY / Gym
Uploaded: 2023-01-11T20:41:35.156Z
Duration: 50 min
Description: UPPER BODY / Gym

*Does not include a thorough warm up so I recommend doing a upper body warm up prior to your lifts. See the warm up library!

LET'S GO! Rate the workout/leave a comment and let me know how it goes.

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Do a warm up set or two before. Sets recorded are your working sets

‼️Go for 8-12 Reps of each set. Aim to have about 2 RIR (reps in reserve) unless stated otherwise

-Plant feet and retract and depress scapula and pin them into the bench
-Reach up for the bar. A thumb’s distance from the knurling is a good place to start but adjust based on your body and mechanics.
-Knuckles should face the ceiling and remain that way.
-Unrack the bar. Position it overhead, in line with the chest
-Tuck your elbows around 45-60 degrees as you lower the bar. Lower until you reach a full stretch through the chest (tap it or get close to).
-Press weight back up to start position
-Elbows should stay in line with the wrists

Bench Press

-With your back straight, grab the bar with an overhand grip, your arms fully extended and your hands about a hand wider than shoulder-width apart.
-Pull your shoulder blades down and back, bringing the bar to your chest. Drive your elbows down towards the floor.
-Pause and then return to the starting position.

Wide Lat Pulldown

- Keep your core tight and your chest against the pad
- Row the handle back retracting your shoulder blade
- Slowly lower back to starting position
- Complete desired reps then repeat on the opposite side

Machine Single Arm Row

Circuit A

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell Seated Shoulder Press

- With your chest flat on an incline bench and a dumbbell in each hand
- Pull the dumbbells to your hips
- Squeeze your shoulder blades at the top
- Slowly lower the dumbbell back down

Dumbbell Chest Supported Row

-Set cable high and use a single handle attachment 
-Kneel down with one leg and hold the handle in the hand on the same side
-Pull handle down by retracting and depressing the shoulder and squeezing your lat. Drive elbow down towards hip.
-Control the movement back to a stretched start position

Half Kneeling Single Arm Cable Row - High to low

Circuit 2

Aim for 12-15 reps for each set!

Option to use rope for tricep push downs

- Begin with DB by your side, arms extended and palms facing inwards
- Keeping elbow by your side, bend elbow to bring weight up towards shoulder
- As the DB comes up rotate palm so it turns towards chest
- Do not swing / do not allow elbow to move back and forth.
-Engage your bicep at the top 
- Control the lowering
- Keep your core tight

Standing bicep curls - rotational

-Lock your elbows and shoulders into place before beginning
-Hinge from hips so torso is angled forward slightly.
-The elbow is acting as a hinge. Don’t let your shoulders take over by allowing them to glide forward and backwards.
-Press through the palms of your hands into the bar to engage the triceps. Extend arms and squeeze. Keep tension in those tris!
-Control the bar back up.

Straight Bar Tricep Pushdown

Bi’s n Tri’s Superset

UPPER BODY / Gym

Melody

Hannah

It's always good. Excellent tutorials. Great way to start the day.

David Williams

UPPER BODY/ DB only

Upper Body / Back n Shoulders gym

UPPER BODY/ GYM

Jennica

Chest Tris 💪 Back Bis / DB

Great workout. Quick question: How heavy as a % should the warm up be in comparison to the full set.

UPPER BODY / Gym

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